Workout of the Day

CrossFit WOD, March 8, 2022

3-8-22

Warm-up
Warm Up/Total Session Time
0:00-12:00
25:00-40:00 (Strength Movement and Barbell Prep)
1. Hip Halo Activation
2.2 rounds
200m Row
20 shoulder taps in push up plank
5 lateral box step ups (each side)
1 halfway rope climb

3. Strength Movement Prep – (perform after the metcon)
3 sets:
10 Goblet Hold Cossak Squat (5 each leg)
20 Weighted Russian Twists on GHD

4. Barbell Prep (perform after the metcon)
Burgener Warm Up Clean

Metcon (Time)
15:00-24:00

40-30-20-10
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs (OR 10-8-6-4 Strict Pull Ups)

Scaling option to finish near the target score:
32-24-16-8
Air Squats
16-12-8-4
Push Ups
3-2-1-1
Rope Climbs

TARGET SCORE
Target Time: 6-7 minutes

Time Cap: 9 minute

STIMULUS and GOALS
How to Pace: STEADY. Treat this as a primer for 22.3 in the sense that we want to hit some intensity but not overdo and movements. Find a higher end pace with intensity that you won’t be blown up with after 7-8 minutes.

How it should Feel: MUSCULAR ENDURANCE. The limiting factor (other than rep speed) would likely be chest or quads fatiguing.

Scaling option to finish near the target score:
32-24-16-8
Air Squats
16-12-8-4
Push Ups
3-2-1-1
Rope Climbs

Clean (5 x 1 )
Clean 1-1-1-1-1
1 Squat Clean x 5 sets @ 75-85% 1 RM Clean

** Rest as needed between sets*

Accessory Work
4 sets
E4MOM
1000m bike
10 MU (odd ring, even bar)

Deadlifts 3x 2
superset with Bench
Bench Press 3×2